Comparing Nutrients in 500 calories Boiled Bulgur VS Raw Kamut

Weight per 500 calories

• Boiled Bulgur: 602g
• Raw Kamut: 148g

Uncooked Khorasan Wheat has 4.1 times more energy per unit of mass than Cooked Bulgur, which is high in comparison to other foods. Boiled Bulgur having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Bulgur or Raw Kamut?

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Boiled Bulgur	Raw Kamut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	80.6% 105g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	16% 11.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.23% 0.16g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	71.3% 27g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	33% 18.6g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.02mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	6.03% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Raw Kamut	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	83.4% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	72.3% 5.8mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	176% 4.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.4% 241mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	6.57% 3.6μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	49.6% 5.46mg	11mg per day for Men 19-50 years
Water	12.7% 468g	0.44% 16.4g	3700g per day for Men 19-50 years

Boiled Bulgur VS Raw Kamut Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Bulgur or Raw Kamut?

Lets compare vitamin content per 500 calories of Boiled Bulgur vs Raw Kamut:

• 500 calories of Boiled Bulgur have 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Kamut.
• While 500 kcal of Uncooked Khorasan Wheat contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Bulgur.
• Both Cooked Bulgur as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Bulgur vs Raw Kamut:

• 500 calories of Boiled Bulgur have 28.5 times more Water than Raw Kamut.
• While 500 kcal of Uncooked Khorasan Wheat contain 1.7 times more Copper, 2.2 times more Phosphorus, 1.5 times more Potassium, 33.5 times more Selenium and 1.6 times more Zinc than Cooked Bulgur.
• Both Boiled Bulgur and Raw Kamut contain similar levels of Iron, Magnesium and Manganese per 500 calories.
• 500 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Uncooked Khorasan Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Bulgur have 1.6 times more Fiber than Raw Kamut.
• While 500 kcal of Uncooked Khorasan Wheat contain 19.3 times more Sugars than Cooked Bulgur.
• Both Boiled Bulgur and Raw Kamut offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cooked Bulgur as well as Uncooked Khorasan Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.